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Nutrition

Food Calories Chart | What’s In Your Fruit, Veg, Meat, And Other Daily Produce?

Food Calories Chart | What’s In Your Fruit, Veg, Meat, And Other Daily Produce?
Claire Muszalski
Writer and expert3 months ago
View Claire Muszalski's profile

When you’re planning your meals, there are all sorts of things you need to think about. Food groups, portion sizes, nutrients, variety, flavor. One thing that can be hard to lose track of is calories. Now, there’s no need to count every single calorie you consume, but it can be useful to have a good idea of your typical energy intake.

To help you know how many calories you are eating, we’ve compiled a chart detailing the calorie content of various foods.

Jump To:FruitsVegetablesGrains and PulsesMeatFishDairy and EggsCarbohydratesCooking OilsSoft BeveragesAlcoholic Beverages

Fruits

Fruit Calories Chart Kcal per 100g
Apple 43
Apricot 31
Avocado 171
Banana 81
Blackberries 21
Cherries 63
Clementines 41
Coconut (fresh) 351
Cranberries 15
Cucumber 14
Dates (dried) 235
Figs (fresh) 43
Grapefruit 34
Kiwi 32
Lemon 19
Lime 9
Lychee 58
Mango 48
grapefruit

Vegetables

Vegetable calories chart: Kcal per 100g
Acorn squash 40
Artichoke 18
Asparagus 25
Beetroot 36
Broccoli 34
Brussels sprout 42
Butternut squash 36
Cabbage 27
Carrot 34
Cauliflower 30
Celery 9
Chicory 11
Corn 54
Edamame 155
Green beans 24
Iceberg lettuce 14
Kale 39
Leek 23
Mushroom 7
Onion 35
Peas 70
Peppers (Red) 21
Potato 77
Pumpkin 13
Radish 12
Romaine Lettuce 17
Spinach 25
Bean Sprouts 31
Turnips 23
Yam 114
Zucchini 16
assorted vegetables

Grains and Pulses

Grains and Pulses Calories Chart Kcal per 100g (cooked unless otherwise noted)
Adzuki beans 146
Amaranth (dried) 359
Barley (dried) 310
Beluga lentils 94
Black beans 120
Black eyed peas 110
Brown lentils 105
Brown rice 132
Buckwheat 75
Bulgur 85
Chickpeas 128
Corn 54
Green lentils 105
Green peas 70
Green split peas 122
Large fava beans 124
Millet 199
Oats (rolled) 381
Pinto beans 137
Quinoa 111
Red kidney beans 105
Red split lentils 100
White rice 131
Wild rice 150
chickpeas

Meat

Meats Calories Chart Kcal per 100g
Bacon (pork) 287
Beef mince (lean) 169
Chicken breast 106
Chicken wings 110
Chicken thighs 158
Duck breast 165
Escargots 90>
Lamb steak 155
Lamb's liver 137
Sausage (chicken) 175
Sausage (turkey) 167
Sausage (pork) 301
Quail eggs 158
Turkey (dark meat) 184
Turkey (white meat) 104
Venison 103
steak

 

Fish

Fish Calories Chart Kcal per 100g
Ahi tuna 120
Albacore 128
Catfish 95
Cod 80
Crab 155
Eel 184
Flounder 91
Haddock 75
Herring 200
Lobster 103
Mussels 104
Oysters 65
Salmon 230
Scallops 118
Sea bass 161
Shrimp 106
Smelt 97
Squid 81
Tilapia 96
Trout 148
Whitefish 134
Yellowfin tuna 131
fish platter

Dairy and Eggs

Dairy and Egg Calories Chart Kcal per 100g, or Kcal per 100ml liquid
Butter 744
Buttermilk (1%) 41
Cheddar cheese 416
Cottage cheese (1%) 103
Cream (heavy) 458
Cream cheese 252
Evaporated milk 166
Ghee 878
Goats Milk 61
Ice cream (vanilla) 189
Kefir 56
Ricotta cheese 144
Skim milk 34
Soured cream 192
Soy milk 33
Swiss cheese 380
Yogurt, whole milk 61
Yogurt, low fat 57
Whole milk 63
sunny side up egg

Carbohydrates

Carbohydrates Foods Calories Chart Kcal per 100g
Bread white 275
Bread whole wheat 217
Corn tortilla 218
English muffin 235
Flour tortilla 312
Pasta white 353
Pasta whole wheat 266
Quinoa boiled 111
Rice brown 131
Rice white 117
pasta

Cooking Oils

Cooking Oils Calories Chart Kcal per 100g
Avocado oil 883
Canola oil 883
Coconut oil 899
Corn oil 829
Olive oil 823
Peanut oil 821
Rapeseed oil 826
Soybean oil 883
Sunflower oil 827
olive oil

Soft Drinks

Soft Drinks Calories Chart Kcal per 100ml
Carbonated Cola 37
Coffee, black 2
Diet Cola 0
Apple Juice (100%) 49
Ginger ale 34
Hot Cocoa 81
Hot Tea 2
Iced Tea (no sugar) 1
Lemonade 25
Sweet Iced Tea 18
Tonic Water 35
cappuccino

Alcoholic Beverages

Alcohol Calories Chart Kcal per 100 ml
Champagne 76
Cider 36
Lager 29
Pilsner 44
Porter 45
Rum 217
Stout 50
Vodka 217
Whiskey 217
Wine 76
glass of beer

Recipes for building muscle and weight gain

If you want to put on muscle or gain some weight, you’ll need to consume more calories than what’s known as your “maintenance”, which is the amount you need to stay at the same weight.

Chicken Curry Gyros

Seriously satisfying feel-good food, this Indian twist on a Greek classic has 541kcal and 40g of protein per serving.

Recipes

Chicken Curry Gyros | Ultimate Fakeaway Recipe

This fakeaway is the ultimate fusion of flavours.

2 years agoBy Lauren Dawes

Chicken & Bacon Bulking Salad

This recipe was made for weight gain with a whopping 1361kcal and 95g of protein.

One-Pan Creamy Mushroom & Chicken

This delicious dish has everything you want to smash those fitness goals. Just thinking about it is enough to make your mouth water. 520 calories and 52g of protein per serving.

Recipes

One-Pan Creamy Mushroom & Chicken

This is feel-good food done right.

3 months agoBy Lauren Dawes

Vegan Meatball Sub

A deliciously rich and “meaty” sub, perfect for a filling post-workout meal. 489kcal and 29g of protein per serving.

Recipes

Vegan “Meatball” Sub

Try this fake-out favorite tonight.

3 years agoBy Lauren Dawes

Recipes for weight loss

And the opposite is true if you want to reduce body fat: eat fewer calories than your maintenance. This can be tricky, so here are some filling, nutritious meals to help you on the way to sustainable weight loss.

Low-Carb High-Protein Breakfast Cups

This savory breakfast is easy to make and is a great way to get your veggies in. 216kcal and 22g of protein per serve.

Recipes

Low-Carb High-Protein Breakfast Cups

Low carb? Check. High protein? Double check. 

4 months agoBy Lauren Dawes

One-Pan Halloumi and Harissa Bake

Another delicious, easy-to-make meal that’s low on calories. And the best thing is there’s hardly any washing up. 409kcal and 16g of protein per serving.

Recipes

One-Pan Halloumi & Harissa Bake

Simple & sizzling with flavour.

2 years agoBy Lauren Dawes

Cold Peanut Noodle Salad

If you want a low-calorie lunch that’s big on flavor, fix up a bowl of these easy vegan noodles. 176kcal and 10g of protein per serving, but if you want to up the protein content, add some tofu.

Recipes

Cold Peanut Noodle Salad Meal Prep | Easy Vegan Recipe

A low-calorie lunch that’s packed with flavour.

2 years agoBy Lauren Dawes

Salt and Pepper Chicken

A Friday night fave, no doubt. Delicious, filling, and packed with nutrition. 350kcal and 41g of protein per serving.

Recipes

Salt & Pepper Chicken

Satisfy your salty cravings without sacrificing your macros.

7 months agoBy Monica Green

FAQ's

What food is the highest in calories?

Cooking oils tend to have the most calories, typically around 800 per 100ml.

How many calories should each meal contain?

Generally, women need to consume around 2,000 calories per day, and men 2,500, but this will depend on factors like height, weight, lifestyle, activity levels, and health status.

For someone eating 2,000 calories per day, the energy quantity of each meal could look like this: breakfast, 400kcal; lunch, 600kcal; dinner, 600kcal; snacks and drinks, 400kcal.

Of course, it’s unrealistic to rigidly follow the same calorie split every day. But it is good to have a sense of how much energy each of your daily meals contains.

What are the healthiest calories to eat?

There’s no such thing as a “healthy” or “unhealthy” calorie. All calories are the same, no matter where they come from.

Some foods are obviously more nutritious than others, while some other foods may be particularly calorie-dense. This doesn’t mean you can’t eat high-calorie foods — it’s just about not eating too much too often.

Take home message

There’s no need to obsess over calories, but it is good to have a general sense of how many are in the foods you eat. This way, you can have a better understanding of your energy needs and how much and what you should eat to meet them, and enjoy eating a healthy, balanced diet.

Want some more advice on your nutrition?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Claire Muszalski
Writer and expert
View Claire Muszalski's profile

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.

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